Comparing Nutrients in 14 ounces Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	3%	2%	95%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.25% 210kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	183% 237g	130g per day for Men 19-50 years
Sugars	54.6% 39.6g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	21% 15g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 18.5g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	260% 99g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.94% 0.79mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	193% 174mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	485% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.4% 1.23mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	173% 3.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.54% 31.8mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.26% 343g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid vs California Red Kidney Beans:

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 9.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.1 times more Vitamin B1, 10.4 times more Vitamin B2, 10.4 times more Vitamin B3, 13.9 times more Vitamin B5, 4 times more Vitamin B6 and 21.9 times more Vitamin B9 than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid vs California Red Kidney Beans:

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 7.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 15 times more Calcium, 15.9 times more Copper, 30.2 times more Iron, 13.3 times more Magnesium, 2 times more Manganese, 50.6 times more Phosphorus, 11.5 times more Potassium, 32 times more Selenium and 23.2 times more Zinc than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans contain 6.2 times more Energy, 4.7 times more Omega 3, 4.6 times more Carbohydrate, 124.5 times more Fiber and 67.7 times more Protein than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.